With March coming to a close, it’s a good time to review our eating habits. After all, March is Nutrition Month and most of us could still learn a few new things about nutrition.
Making big changes in our habits are usually challenging and often lead to failure. A better idea is to make small changes. These lead to small successes, which add up to big successes. To that end, Dietitians of Canada are asking us to make just one small change in how and what we eat, one meal at a time.
Before getting too far ahead, we should consider how to make goals easier to achieve. Research and experience has shown that when you make a goal and share it with people around you, it is far more likely to be accomplished. The first step is to make a healthy eating goal—make it simple then stick to it.
Start by getting your pantry ready with nourishing foods. Stock up on the right ingredients for nutritious, tasty meals and snacks. Another easy step is to fill your plate with more vegetables; choose fruit as a snack; or change to whole grain bread. And yes, quality matters, so start the day with breakfast to give your body the energy it needs.
Plan ahead and make extra food so you can pack homemade leftovers for lunch or have a meal ready for another day. By seasoning your food with flavourful herbs and spices you can reduce how much salt you consume, another example of a small but effective change.
Mindful eating takes the often-rushed process of meals and pulls it back a bit. Do this by focusing on the foods you are consuming, the texture and the flavours. Avoid eating in front of the television or computer. Instead, immerse yourself in the flavour of your food and enjoy it, one bite at a time.
Post your goals on the fridge or at your desk to keep them top of mind. Make a meal plan so you know what foods you will be cooking and eating, and to help create your shopping list. Ensure you have good food choices on hand for meals and snacks: put out a fruit bowl; keep a bottle of water at your desk; prepare cut veggies and keep them at the front of the refrigerator.
It might also be time to try something new or even creative. Maybe it’s time to experiment with new foods and flavours. Any number of small changes can help you eat better and more nutritiously. Make a few simple changes, then build on them for surprising, and healthful, results.
Paul Martiquet is the Medical Health Officer for Rural Vancouver Coastal Health, including Powell River, Sunshine Coast, Sea-to-Sky, Bella Bella and Bella Coola.
